The last week of prep before the big day.
Tuesday - both did 10k's, Anita at 2:22.4, Me at 2:00 (Or 1:60 as it shows on the Facebook Concept 2 App :)), both at relatively low spm (Anita @ 19, Me @ 20, 1st 5k @ 18) but both felt really good. Except for afterwards, where the back of my head started to ache, and I felt a bit light headed. When I lookmed this up Hypoglycemia kept popping up (I had a couple of handfuls of Raisins afterwards), but when Anita tested my blood sugar it came up at just over 6, so no real problem.
The ache got worse, and has only really subsided today, so I imagine I strained my neck on the really low spm portion of the 10k, where I was really leaning back in the stroke. Something to think of in the future.
Tonight - Anita did an OCD 12345m online with Stu Thorp and Mo O'Kane, who are both in training for a World Record Tandem longest duration row attempt @ approx 50 hours at the start of May (http://www.justgiving.com/mauriceokane-stuartthorp) - She agreed to do a 2:20, ended up doing a 2:17.4, taking 56 and a bit minutes, and got a bit of a wrist-slap afterwards as we are supposed to be winding down for saturday :) Anita says she sleeps better after exercising/going to the gym so hopefully this helps tonight :)
I messed about with the PM3 monitor and played a game of Fish (http://concept2.co.uk/monitor/games), which is 4 minutes of trying to catch fish and avoid be eaten by bigger fish by changing your stroke rate - I got 860, which wasn't too bad, but translated to only 2:24 pace for the 4 minutes, so it was little more than a quick game.
One more post before the 100k tomorrow, then the 100k itself :)
Cumulative Metres: 3110095m (1932.9 miles)
Start: Topnotch Health Club Colchester CO4 9ES
Finish: Velyki Pidlisky, L'vivs'ka, Ukraine (http://www.panoramio.com/photo/35532066)
Showing posts with label #erg. Show all posts
Showing posts with label #erg. Show all posts
Thursday, 15 March 2012
Saturday, 10 March 2012
Day 87 - A little Cross-Training
We did 20' Rowing, 25' on the Treadmill and 15' on the Cross-Trainer last night.
The rowing was 20' with 10 Power Strokes as fast as possible every 2' (@ 18', 16' etc.). The base pace was 2:25 for Anita and 2:00 for me.
Anita's lowest pull was a 1:39, mine a 1:16; Anita finished with 4383m (2:16.9), me 5243 (1:54.4), and it was a nod to what we will be doing after the 100k, more interval training to try an help our sprint times.
The Treadmill was interesting - 6km/hr at a max incline of 9% got my HR to 140, but I could still have a chat with one of the instructors (Phil Munro @ Inspiring Fitness, see on Facebook Groups) for the last 5 or so minutes before the cooldown. Anita was in a very similar range.
Lastly the X-Trainer really shows where we have come from. Anita had a target Cardio of 143HR, which she had to maintain at around 60rpm - She would have been up in the 160's before October, so that's a difference of 20 beats for the same power output in 5 months!!. I struggled to keep my HR at 150, and it involved me going up to 90-100spm every minute or so for 20s to do so. I would have been between 160 and 170 at 75spm 54 months ago, so about 20 beats difference for me too (At the top end nearer 40, as I wiould have been approaching 190BPM at 100spm on the X-Trainer) - It really shows our base fitness improvement to date.
We are both doing HM's online today at a modest pace, so will report on these and cumulative distances later
The rowing was 20' with 10 Power Strokes as fast as possible every 2' (@ 18', 16' etc.). The base pace was 2:25 for Anita and 2:00 for me.
Anita's lowest pull was a 1:39, mine a 1:16; Anita finished with 4383m (2:16.9), me 5243 (1:54.4), and it was a nod to what we will be doing after the 100k, more interval training to try an help our sprint times.
The Treadmill was interesting - 6km/hr at a max incline of 9% got my HR to 140, but I could still have a chat with one of the instructors (Phil Munro @ Inspiring Fitness, see on Facebook Groups) for the last 5 or so minutes before the cooldown. Anita was in a very similar range.
Lastly the X-Trainer really shows where we have come from. Anita had a target Cardio of 143HR, which she had to maintain at around 60rpm - She would have been up in the 160's before October, so that's a difference of 20 beats for the same power output in 5 months!!. I struggled to keep my HR at 150, and it involved me going up to 90-100spm every minute or so for 20s to do so. I would have been between 160 and 170 at 75spm 54 months ago, so about 20 beats difference for me too (At the top end nearer 40, as I wiould have been approaching 190BPM at 100spm on the X-Trainer) - It really shows our base fitness improvement to date.
We are both doing HM's online today at a modest pace, so will report on these and cumulative distances later
Monday, 20 February 2012
Day 79 - Back on it.....
3 x 20' with a 20' Cross Trainer Cool-Down tonight, our first workout in 2 weeks, 1 week planned rest (Went to watch Billy Connolly at the Ipswich Regent, he was amazing!!, and a 4-day SQL Server 2008 R2 course in London) and 1 not so planned (Just felt run-down and vaguely ill).
Anita put down a 2:17, 2:18 and 2:18.9 for her 3 intervals. Anita felt like her heart rate was too high, and her recovery time for the pieces was too long, but this is too be expected after a couple of weeks off. She however didn't feel like she overdid it, so I reckon we should be back at peak within a week or so.
I did a 1:51.1, 1:59.5 and 1:57.4. The 1:51 was at 150 drag, with the other 2 at 130. It felt really good to be back in the gym!!
Anita also started the fundraising at work today, collecting about £130 in sponsorship!!! The last big push has started :)
Anita - 13048m
Andy - 15534m
Cumulative - 2817083m (1750.8 miles)
The Journey:
Start - Topnotch Gym, Colchester
Finish - Ladomirová, Slovakia http://en.wikipedia.org/wiki/Ladomirov%C3%A1
Anita put down a 2:17, 2:18 and 2:18.9 for her 3 intervals. Anita felt like her heart rate was too high, and her recovery time for the pieces was too long, but this is too be expected after a couple of weeks off. She however didn't feel like she overdid it, so I reckon we should be back at peak within a week or so.
I did a 1:51.1, 1:59.5 and 1:57.4. The 1:51 was at 150 drag, with the other 2 at 130. It felt really good to be back in the gym!!
Anita also started the fundraising at work today, collecting about £130 in sponsorship!!! The last big push has started :)
Anita - 13048m
Andy - 15534m
Cumulative - 2817083m (1750.8 miles)
The Journey:
Start - Topnotch Gym, Colchester
Finish - Ladomirová, Slovakia http://en.wikipedia.org/wiki/Ladomirov%C3%A1
Thursday, 19 January 2012
Day 67 - Feeling Really Good :)
4 x 20' tonight, with a quasi-plan which Anita, in her infinite wisdom, chose to ignore, and go faster than :)
Anita:
2:23, 2:15, 2:18, 2:21
17245m total
Me:
1:59, 1:53, 1:56, 1:59
20576m total
If we had considered the splits we did tonight (with relative ease) we would have baulked at it. Anita felt 20 minutes at these splits are easy, and she was surprised at the strength and power she had in her arms. I would never have thought I could hold 1:52 for 15 minutes (I let it bleed down to 1:53 in the last 5) as easily as I did at 25spm. We are reaping the fitness rewards of all the training we have done to this point :)
A controlled PB 30' tomorrow (2:16.0 for Anita, 1:52.5 for the 8k for me) before the FM on Saturday :)
Total Cumulative Metres - 2259706m (1404.4 miles)
The Journey:
Start - Topnotch Gym, Colchester CO4 9ES
Finish - Schwechat, Austria http://en.wikipedia.org/wiki/Vienna_International_Airport
Anita:
2:23, 2:15, 2:18, 2:21
17245m total
Me:
1:59, 1:53, 1:56, 1:59
20576m total
If we had considered the splits we did tonight (with relative ease) we would have baulked at it. Anita felt 20 minutes at these splits are easy, and she was surprised at the strength and power she had in her arms. I would never have thought I could hold 1:52 for 15 minutes (I let it bleed down to 1:53 in the last 5) as easily as I did at 25spm. We are reaping the fitness rewards of all the training we have done to this point :)
A controlled PB 30' tomorrow (2:16.0 for Anita, 1:52.5 for the 8k for me) before the FM on Saturday :)
Total Cumulative Metres - 2259706m (1404.4 miles)
The Journey:
Start - Topnotch Gym, Colchester CO4 9ES
Finish - Schwechat, Austria http://en.wikipedia.org/wiki/Vienna_International_Airport
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